New Year, Start Here: 7-Day Beginner Trainer
Name: Adam Bornstein
Occupation: Adam Bornstein is an award-winning fitness and nutrition journalist, author, and editor.
Fifteen years ago, I walked into a gym for the first time. It was supposed to be a life-changing moment.
Just twenty minutes later, I walked out.
I tried again a week later, visiting a new facility, and left even sooner. The truth is, I tried many times to begin a fitness program. And over and over again, I failed. Looking back, I can see that it was a cocktail of bad decisions that made transforming my body much more difficult than it needed to be. Maybe I was too stubborn. Maybe I was too weak. I do know for certain that I wasn't prepared.
Two years after I first walked into the world of iron and protein, I finally found my way. The gym has been a part of my life ever since. Now it's my turn to pay it forward.
I'll be honest—and this probably won't come as a surprise to many of you—there's a lot of bad information that makes starting a new program overly complicated. I've seen people fall for that bad information over and over. It's not pretty. Yes, it's great to have options, but when you have too many, it's hard to determine the best route.
The Simple Key To Success
That's the reason you're here: to find the answers you need, the programs that work, and the nutrition guidance that will finally give you the means to change your body. The time has come. Take a deep breath, prepare your mind, and let the experts at Bodybuilding.com help you bear the load.
Your approach should be simple, so simple that it's nearly impossible for you to fail. Success is the only option. That's all I care about: success and results.
The Bodybuilding.com team and I put together this ultimate guide for anyone starting on the path to a new life. It doesn't matter if you're trying to shed fat, pack on slabs of muscle, or trying diet and exercise for the first time—this program is designed for you. In the spirit of simplicity, do yourself a favor and don't go searching for ten different plans after you read this one. That only leads to trouble. This plan works. It's designed to give you the tools for success. By the end of seven days, you'll have a clear-cut plan that you can build on for the next six weeks, six months, or even sixty years!
We've taken the time, checked out the science, and found the best methods to walk you through the first week of a fitness program. Follow these easy steps, and you'll be well on your way to transforming your body. You might still look and feel like a beginner, but you'll have the knowledge, direction, and guidance to see you through your journey towards health and fitness.
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When you are born, you are given a body. Your body can be reborn any time you choose. Choose today.
Your big task for Day 2 is to track all your foods for the day.
On Day 3, it's time to meet the weights. Are you ready for your big introduction?
Day 4's chore is to clean out your kitchen and restock the fit way.
Day 5 is a lesson in Nutrition 101: meal planning and supplements.
If you've been wondering about cardio, Day 6 is for you. Get your cardio questions answered, and learn the best form of cardio for weight loss!
On Day 7, choose your trainer and stay focused on what lies ahead.
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You can start by doing an easier variation of the pushup. Next time you go to try one keep your knees planted on the ground, and to the same motion with your knees being the axis instead of your feet like done in the traditional pushup.